CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Reps)

EMOM x 15 /

min 1 – burpees

min 2 – jump lunges

min 3 – planking shoulder taps

min 4 – sit ups

BARBELL

Deadlift (5×1 @ 80%)

CNS Warm-up

30 Pulls on Rower, damper on 10

20 Heavy KB Deads

10 GHD Hip Extensions

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rounds /

50 Cal Row

50 Air Squats

50 Sit ups

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Clean & Jerks, 135/95 | 115/75

9 Cals Bike

12 WBS

KIKR

KIKR: Metcon (No Measure)

10 x Sprint 50 yards

-walk back to recover